Enigma's madcows 5x5 and 5/3/1 log

[.Enigma.]

Figured id make a log this year since ive gotten alot more serious about lifting. In the next week or two im going to start madcows and then at the end of that do jim wendler's 5/3/1 routine. After that im not sure but i was looking at coan's deadlift routine.

Since i just started lifting again since june due to summer vacation and football my lifts have gone down dramatically. As of this week they're at:

Bench: 225x3
Squat: 265x5
Deadlift 335x5

Old stats from june are in my profile


Goals for june are:

Bench: 300
Squat: 400
Deadlift: 450


Bench and squat should be the hardest, i seem to progress pretty fast on deadlift so i think i can get that.

[RMHSLB]

good luck with your goals, i have the same plan as you. after rippletoes i will probably hit up madcows then 5/3/1 unless i find someone more entertaining

goodluck

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[xHoward]

You're definitely pretty strong. Can't wait to see how you progress on Madcows.

[.Enigma.]

You're definitely pretty strong. Can't wait to see how you progress on Madcows.

Thanks, im looking real forward to it since its the first real routine ive done.

[PNguyen0791]

Figured id make a log this year since ive gotten alot more serious about lifting. In the next week or two im going to start madcows and then at the end of that do jim wendler's 5/3/1 routine. After that im not sure but i was looking at coan's deadlift routine.

Since i just started lifting again since june due to summer vacation and football my lifts have gone down dramatically. As of this week they're at:

Bench: 225x3
Squat: 265x5
Deadlift 335x5

Old stats from june are in my profile


Goals for june are:

Bench: 300
Squat: 400
Deadlift: 450


Bench and squat should be the hardest, i seem to progress pretty fast on deadlift so i think i can get that.

good luck with your plan , man if only i can bench 200

[Reflexion318]

good luck with your plan , man if only i can bench 200

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Im starting madcows this coming monday. You plan on inserting a true 5 rep max into the calculator or giving yourself a 10lb cushion to help from stalling?

[Reflexion318]

My mistake didn't mean to quote you on that, comments were for enigma

[.Enigma.]

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Im starting madcows this coming monday. You plan on inserting a true 5 rep max into the calculator or giving yourself a 10lb cushion to help from stalling?

Im using the madcows spreadsheet so all i have to do is put in the weight used and how many reps i got and then it automatically resets the weight about 7%. This makes it so the first 3 weeks are pretty easy

Im going to try and get my new true 5 rep maxes next week and put those in the calculator.

[al_77]

I would really warn you about Madcows, I lost my squat form during the first 2 weeks and ended up just quitting it. It was really weird, neuromuscularlly my body lost how to squat after all those really light days. It took me a few weeks of heavy squatting to get used to it.

[.Enigma.]

I would really warn you about Madcows, I lost my squat form during the first 2 weeks and ended up just quitting it. It was really weird, neuromuscularlly my body lost how to squat after all those really light days. It took me a few weeks of heavy squatting to get used to it.

Wow, thats weird.

Did you usually squat heavy 2+ days a week before you started the program

[al_77]

Wow, thats weird.

Did you usually squat heavy 2+ days a week before you started the program

Nope, just once a week, a typical leg day. It was weird dude, squats felt SUPER AWKWARD like I just squatting as a beginner. It might be different from you, but just a heads up.

[.Enigma.]

Nope, just once a week, a typical leg day. It was weird dude, squats felt SUPER AWKWARD like I just squatting as a beginner. It might be different from you, but just a heads up.

That is pretty weird.

If it does happen to me maybe itll go away once i get into the later weeks

[Reflexion318]

I've never heard of anyone besides you losing their squat form due to light weight. Thats weird... Im also starting madcows soon and im going to put a weight I can do for 7 reps into the calculator as a 5 rep max. Im attempting to do a 12 week program and really dont want to stall at week 7-8. Alot of people in article ive read start to stall here. Not to mention a good portion of people have told me to leave myself a 10lb cushion or so just to help the program. I'll be hitting new pr's from week 5 on...finishing this sounds insane lol. Good luck brah, Ill be tracking the progress

[.Enigma.]

I've never heard of anyone besides you losing their squat form due to light weight. Thats weird... Im also starting madcows soon and im going to put a weight I can do for 7 reps into the calculator as a 5 rep max. Im attempting to do a 12 week program and really dont want to stall at week 7-8. Alot of people in article ive read start to stall here. Not to mention a good portion of people have told me to leave myself a 10lb cushion or so just to help the program. I'll be hitting new pr's from week 5 on...finishing this sounds insane lol. Good luck brah, Ill be tracking the progress

Yea, that sounds about the same as mine.


Looking at the weight for weeks 8 and 9 gets me pretty excited

[Reflexion318]

yeah the gains look to be pretty sick. Ive heard alot of good things coming from this program. Just seeing that weight going up though gets me excited lol

[.Enigma.]

Cant lift today, ive got a NHS induction ceremony.



Will do squats tomorrow

[.Enigma.]

Decent workout today, i did legs and some abs.

I dont remember what i warmed up with so ill just list the work sets:

Legs/Abs


270x5 on squats (Pretty far off from what iw as doing, but its coming up ) Last one was a grinder, barely got it.

185x7 on front squats (I love these, i wish i could do them in madcows though)

2 sets of weighted sit-ups with 12 pounds medicince ball, i forgot how many reps, but it was probably between 10-15.

After that i played some basketball

Overall rating 7/10

Once i start madcows (next week), my updates will be more detailed.

[lefthookright]

First off goodluck Madcows is a great routine I'm on week 7! Second congrats on the National Honors Society I'll be doing that next year and a third thing
Madcows gives the option of front squats on wednesday if you want that's what I do.

[conradcrow]

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[.Enigma.]

First off goodluck Madcows is a great routine I'm on week 7! Second congrats on the National Honors Society I'll be doing that next year and a third thing
Madcows gives the option of front squats on wednesday if you want that's what I do.

If i were to do the front squats i would still do them with medium weight just like i would if i were doing regular squats na dwith the same rep range, correct?

I think ill start off the program regular and then maybe when my lifts start to stall throw some front squats in

[conradcrow]

thanks for the reps bro! ur log looks interesting...where did you find the spreadsheet? or did you make it yourself?

[.Enigma.]

thanks for the reps bro! ur log looks interesting...where did you find the spreadsheet? or did you make it yourself?

I forget where i got it, i attached it if you want to take a look at it

[lefthookright]

If i were to do the front squats i would still do them with medium weight just like i would if i were doing regular squats na dwith the same rep range, correct?

I think ill start off the program regular and then maybe when my lifts start to stall throw some front squats in

In general I can't do backsquats 3 times a week and deadlifting [even if one squat session is light or medium] my hams can't handle it. So I do around medium heavy front squats. But generally yes you'd want to do front squats that your not falling over after.

[Mickles]

you're almost 200 lbs so i'm sure you can lift a lot more thna stated brah ,madcows is awesome and i heard good things about 5/3/1

but gluck, ,,, maryland ftw mang

[.Enigma.]

In general I can't do backsquats 3 times a week and deadlifting [even if one squat session is light or medium] my hams can't handle it. So I do around medium heavy front squats. But generally yes you'd want to do front squats that your not falling over after.

Thanks, ill see how i can handel squatting 3x a week

you're almost 200 lbs so i'm sure you can lift a lot more thna stated brah ,madcows is awesome and i heard good things about 5/3/1

but gluck, ,,, maryland ftw mang

Yea my lifts are really weak now since i havent lifted since june. Im still trying to bring them up

[conradcrow]

ya I was gona comment on how i dont think i could squat 3 times a week! my legs would be toast after the heavy day lol

[.Enigma.]

Going to be up in Philadelphia for the next couple days for thanksgiving

Hopefully ill be able to squeeze in a deadlift day on friday and then start madcows on monday

[.Enigma.]

Looks like i wont be able to get to the gym today, might do some cardio tomorrow and do a light workout.

Then madcows on monday

[conradcrow]

any updates?

[.Enigma.]

any updates?

Im going to the gym in about 2 hours, will update when i get back


I dont expect to have the best workout of my life though since the weight is supposed to be pretty easy for the first 4 weeks.